- Time: 1h 00m
- At RPE 4 followed by the run
- Time: 30m
- Recovery run at RPE 2-3
- Time: 1h 30m
- 3:1 long run. That's 75 minutes at RPE 2-3, 15 minutes finish at RPE 5.
- If you haven't experimented with gels and drinks, start here. Take a bottle to sip from every 20mins or so. Consume 1 gel at the 50 minute point. Try using sports drinks for hydration and note any stomach problems after the gel. If so, switch to water in future runs.
- Time: 30m
- Recovery
- 3 x 400 even split for each at RPE 2-3
- Time: 45m
- Long day
- wu: 200swim, 200kick, 200pull, 200swim
- main: 2 x 900, RPE 3 , even pace on both
- cd: 4 x 50, each slower than last
- Time: 2h 00m
- Time: 30m
- Recovery run at RPE 2.
- Time: 30m
- First 400m at RPE 7, settle into RPE 3-4 afterwards.
Day 85
Day 86
BIKE
Comments and Definitions
Brick! Stretch well afterwards….
RUN
Day 87
BIKE
SWIM
RUN
Day 88
RUN
SWIM
Day 89
SWIM
Day 90
BIKE
SWIM
RUN
Day 91
BIKE
Comments and Definitions
All 3 events back to back today as race prep, but only the swim is higher effort--the bike and run are both at RPE3. Use the nutrition and hydration information that you've gathered so far in training and plan for what to take in here. Try to start this session a couple hours after breakfast--just as race prep. If warm enough, use actual clothes and equipment you intend to race with. You'll get strange looks if you're wearing a wetsuit in the pool, but just remember to look strange with confidence!
RUN
SWIM
Week Goals This week we're back to increasing hours with a key session on Sunday as race prep. Race Prep: Can you get your wetsuit off easily? Where are you keeping your bike shoes in transition? Are you carrying gel or food into the run or eat while in transition? How soon will be food/hydration be provided on the run course?